How to use the Tabata timer
Press Start. A 10-second get-ready runs first, then 8 rounds of 20 seconds of work and 10 seconds of rest. Red means work, green means rest. Use Tabatas to add more blocks, and Customize for other times. Space pauses and resumes, L locks the screen against stray taps, and F switches to fullscreen.
The Tabata format: 20/10 × 8 in four minutes
Eight rounds of 20 seconds of work and 10 seconds of rest add up to 4:00; the final rest is kept, and the get-ready makes it 4:10. The format is named after Izumi Tabata, lead author of a 1996 study in Medicine & Science in Sports & Exercise (28(10):1327–1330, PubMed 8897392). Its participants rode a cycle ergometer for 7 to 8 bouts of 20 seconds at about 170 % of their VO2max, with 10 seconds of rest between bouts. Today “a Tabata” means any 20/10 × 8 block, with any exercise. This page only keeps time; it makes no claim about results.
Stack several Tabatas
The Tabatas stepper goes from 1 to 10. From two blocks on, Rest between Tabatas appears (1:00 by default, up to 10:00), and a blue BREAK screen shows “Tabata 2 next” so you know what is coming. Handy for HIIT and class workouts.
| Tabatas | Total with get-ready and 1:00 between |
|---|---|
| 1 | 4:10 |
| 2 | 9:00 |
| 3 | 13:50 |
Get-ready countdown, beeps and voice
The get-ready lasts 10 seconds (0:00 to 5:00). Three short pips count down to every switch. The long pip is high when work starts and low when a rest or break starts, so you can hear which one is coming without looking, and a bell ends the workout. Voice cues says “Work, round 3”, “Last round” or “Rest” with a voice installed on your device; nothing is sent anywhere.
Options explained
Customize opens Get ready, Work, Rest, Rounds, Skip rest after the last round (off, which keeps the classic block; on gives 4:00 including the get-ready), Countdown beeps, Voice cues and Voice. Reset to classic 20/10 × 8 puts the times back. For a cooldown, a halfway beep or saved workouts, open the interval timer.
How it works
Your Tabata becomes a timeline of start times. The position is read from your device clock, not from counted ticks, so a slow phone doesn’t drift. Beeps are booked up to 10 seconds ahead on the audio clock, and further ahead while the tab is hidden. If your device stops the page, the timer jumps to the right round when it wakes and offers to go back. Read more about how our timers stay accurate.
Tips and limits
- Keep the page in front and the screen on; a locked phone pauses web pages.
- Turn the phone sideways in fullscreen for bigger digits.
- Bluetooth speakers can lag a little behind the screen.
- On a PC, any modern browser works: press F and step back.
- For single 30-second holds, the 30 second timer is simpler; to time a finisher after the last block, use the stopwatch.
FAQ
What is a Tabata timer and how does it work?
A Tabata timer is an interval timer fixed to 20 seconds of work and 10 seconds of rest for 8 rounds. It counts the rounds and beeps at every switch, so you can keep your eyes on the exercise. This one is ready the moment the page opens: one tap on Start.
How long is one Tabata?
One Tabata is 4 minutes: 8 rounds of 20 seconds of work plus 10 seconds of rest. Here it shows 4:10, because a 10-second get-ready countdown comes first. The final rest is kept, so the work-and-rest block itself is exactly four minutes.
Is there a get-ready countdown?
Yes. Every workout starts with 10 seconds of GET READY on an amber screen, with pips at 3, 2 and 1 and a high beep when work begins. Open Customize to change Get ready to any time up to 5:00, or set it to 0:00 to start straight away.
Can I do several Tabatas in a row?
Yes. Press + next to Tabatas to stack up to 10 blocks. Rest between Tabatas is 1:00 by default and shows a blue BREAK screen that names the next block. Two Tabatas take 9:00 and three take 13:50, including the 10-second get-ready.
How do I set a Tabata timer on iPhone?
Open this page in Safari and tap Start; the tap also turns on the sound. Fullscreen fills the window, since Safari can't hide everything. Keep Safari in front: the screen stays on from iOS 16.4 (18.4 for a Home Screen app). After a screen lock, the timer offers to go back.
Is this Tabata timer free? Does it work offline?
Yes, it is free and needs no account or download. Once the page has loaded it runs without a connection, and your last setup stays in this browser for next time. Nothing about your workout is sent to a server.
Can I use it with music?
The page plays no music of its own, only short beeps and a bell. You can play music from another app or speaker at the same time. On some phones, sound from a web page can pause other audio, so try it once before a class or a long session.
Can I change 20/10 to 40/20 or 30/30?
Yes. Open Customize and type 40 and 20, or 30 and 30, into Work and Rest; eight rounds then take 8:10 including the get-ready. To save that workout or add a cooldown, use the link to open it in the interval timer.
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